Tuna and mango salad
This tuna and mango salad is refreshing and delicious, but most importantly, it’s very easy to prepare.
If you’re in the strict no-oil phase of the Metabolic Balance programme, you can use a little vegetable broth to sauté your tuna steak. If you’re using oil, a little extra-virgin olive oil will help you sear it to perfection 👌.
Ingredients:
- 1 serving of fresh tuna
- 1 serving of salad
- 1 serving of mango OR if you don’t have mango in your fruit list, avocado or cucumbers work really well too 😊
- A little extra-virgin olive oil or vegetable broth (with no added fat if possible)
- Salt and pepper
- Cayenne pepper if you want to add a little heat 🌶
Preparation:
I like searing my tuna steaks, which basically means they’re cooked on the outside, but red on the inside. If you’re not so keen on eating it medium-rare, cut the fresh tuna fillet into medium sized pieces and sauté them throughly .
Clean, wash and dry the salad and then cut into bite-sized pieces. Peel the mango and cut into thin strips. Combine the mango and salad, season with salt, pepper, a little apple cider vinegar and olive oil if using.
Season your tuna with salt and pepper, cayenne pepper (I use powdered) and olive oil (if using). If using the searing technique, it’s important to get the pan SEARING hot before adding the fish. You want the outside to cook very quickly, while leaving the inside raw, so it should be as hot as possible before beginning to sear. I usually heat the pan for 3-5 minutes.
Cooking time will vary according to the thickness of your steak and personal taste - I generally do a couple of minutes on each side.
Let the steak rest for a couple of minutes, slice and arrange fish and salad on a plate and enjoy!
Tip: For more flavour you can also add chili to the mango salad or depending on your plan/phase make a salad dressing using ginger, soy sauce, garlic, and chili.
If not following the plan and for a slightly more substantial meal, a portion of sushi rice goes really nicely with the tuna and salad too!